Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Back squat heavy 6 then 3X3 Five rounds-building sets 5/5 single leg hip thrusts 100 foot sled push Conditioning For Time 400 m run 100 foot walking lunges 400 m run

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PULL 20 DEVIL PRESSES 25s/20s Options *Scale by splitting the work *DEKA MILE-160 M run before each station

Staggered I go you go Amrap 35 A-10/7 calorie row B-10/7 calorie ski A-10 burpees B-10/7 calorie row A-10/7 calorie ski B-10 burpees

40 minute ascending ladder 5-10-15-20-etc… Cal row Cal ski Lateral step jumps V ups

Back squat- 1x5 with a pause 1x20 empty bar Build a heavy3 Then 3x1@90-100% 2-4 rounds 500 m row 20 double kettlebell deadlifts 100 m farmers carry 1 minute sprint on bike at high resistance (20+)

Hyrox PFT 1000 m run 50 Burpee broad jumps 100 lunges 1000 m row 30 hand release push-ups 100 wall ball

4 Rounds building sets 10 alternating jumping lunges 10 Box squats 20 second L-sit 4 Rounds building sets 8 barbell rows 12 incline dumbbell bench press 8/8 single leg hip thrust 15-12-9 Med ball skater jumps Kneeling ball slams

Intervals Row, ski or bike In 20 minutes FiveX1 one minute sprints Followed by two minute recoveries Endurance AMRAP20 100 ft sled or plate push 500 m row 20 wall ball

Making up for the work we lost on monday It’s a lot going on in today’s workout

Front squat-1x5 with pause, 1x20 Then build a heavy 6 Then 3x3 Conditioning 3 Rounds for time 30/20 cal climb (optional) 400m Run (optional) 30 Sandbag Lunge (20/10kg) 500m Ski 100m Farmer Carry (50/35 x 2

Mini Hyrox For time 500 m run before every station 500 m ski 100 foot sled push 100 foot sled pull 100 foot Burpee broad jump 500 m row 100 meter farmer carry 50 wall ball Scale by sharing the work with a partner Replace bike with run if need be

4 rounds Work 45 seconds Rest 15 seconds Jump rope Standing landmine rotations Wall sit Lateral box step overs Med ball over shoulder

Five rounds building sets 3 long jump 5/5 tablet stepped down 7 pull-ups pal 4 rounds building sets 8 kettlebell thrusters 10 landmine rows 12 kettlebell swings (doubles if possible)

Endurance I go you go with a partner 10(e)x100 m run or ski 10(es)x10 med ball sit ups 10x10 med ball back and forth set ups 10x100 m row